Plan # Meal Plan For: 6/4 Through 6/10...Plan # Meal Summary Wake Up Breakfast Supplements Lunch...

Pizza Muffins

Loaded Nacho Meatballs

Fajita Stuffed ChickenWednesday

Thursday Keto Cobb Salad

Fat Bomb Pork Chop

Chili Lime Shrimp

Bacon Explosion

Monday

Tuesday

Friday

Saturday

Sunday

Keto Cocktail Pitmaster Coffee

Keto Stack (optional)

Hard boiled eggs and

Strawberries

Ketosis Chili

Exogenous Ketones

(optional)

Meal Plan For:

6/4 Through 6/10

Copyright ©, Keto Pitmaster | www.KetoPitmaster.Com G2-2-12-M1-1600-451

19 1340

240

480

300

360

42060

120

180

Ave. Grams of Protein / Day Ave. Grams of Net Carbs / Day Ave. Grams of Fat / Day

0

240

480

300

360

42060

120

180

81

0

240

480

300

360

42060

120

180

Protein20%

Carbs5%

Fats75%

Actual Macronutrients For The WeekAve. Calories / Day Actual Week Calories

1,606

500

1,000

1,500

2,000

2,500

3,000

3,500

4,000

11,239

4,000

8,000

12,000

16,000

20,000

24,000

28,000

32,000

M1-1600

Plan #

Meal Summary

Wake Up Breakfast

Supplements Lunch

Snack Pre-Workout

Dinners

Consuming raw or undercooked meats, poultry, seafood, shellfish, or eggs may increase your risk of food-borne illness. It is the user’s responsibility to ensure that all food and meat is cooked thoroughly, regardless of recipe instructions.

No army can withstand the strength of an idea whose time has come.- Victor Hugo

16 Oz

3 6 12 Oz 0.57$

5 10 20 Oz 4.25$ Shrimp, frozen (uncooked)

Refrigerated / Frozen Sausage, hot

2 4 Oz

Refrigerated / Frozen 2 4

Refrigerated / Frozen


8

Ea 0.13$ Egg, hardboiled

4 Tbsp 0.17$

Cheese, cream (full fat) 0.30$

1

1

Refrigerated / Frozen Sour cream, full fat 2

1.24$

2

1.75$

2 4 8 Oz 0.72$

4 8 Cup 1.60$

4

Meat Pork chop, boneless 5

132 Oz 11.88$

10 20 Oz

16 32 Oz 1.52$

Ea 2.97$

Refrigerated / Frozen Cheese, full fat mozzarella

Refrigerated / Frozen Bacon, slice

Mushrooms, sliced

Chicken, breast

Produce

Egg 17 34 68 Ea 2.21$

11 22 44

0.59$

1 2 4 Ea 0.39$

33 66

Lime

1 2 4 Cup 0.75$

1 2 4 Ea

Oz 0.38$

3 6 12 Ea 2.67$

11

1 2 4 Ea 1.00$

Produce Spinach 3 6 12 Cup 1.35$

1 2 4 Ea 0.15$

1 2 4 Ea 1.00$

Oz 3.92$

22

58 116 Ea29 5.22$

1 2 4 Ea 1.49$

Produce Bell Pepper, Red

4 8 16 Ea 3.96$

Tbsp 0.84$

Ea

2 4 8 Ea 0.16$

2 4 8

Meat

Produce Garlic, Chopped Clove

Produce Bell Pepper, Green

Asparagus Stalk

Lemon

Produce Cauliflower

Jalapeno, pickled & sliced

Salsa, sugar free

Produce

Grocery List

0.99$

28 56 112

UOM Price

6 12 24

44

54.17$

Canned / Packaged

Refrigerated / Frozen Strawberries

Refrigerated / Frozen Cheese, cheddar full fat


Produce

Produce Zucchini, Medium

Produce Avocado

Produce Onion, Medium

Produce Cucumber, medium

Produce

Approximate Consumption Total

Meat Beef, Ground (80/20)

Item

Produce Celery Stalk

1

Category

8

Canned / Packaged

Staples

Water

Salt, Pink Himalayan

Oil, Coconut (flavorless)

Coffee, low in mold toxins

Butter, unsalted grass-fed

Oil, Brain Octane or MCT

Exogenous Ketones, Perfect Keto

Flaxseed meal

Flour, almond

Baking Powder

Red Pepper (Cayenne) Flakes

Cheese, parmesan

Oregano, ground

Pepper, ground

Cumin, ground

Garlic powder

Oil, olive

Chili powder

Mayonnaise (avacado oil)

Mustard, dijon

Salt / Pepper

Oil, avocado

Vinegar, balsamic

* Costs are the approximate cost you will consume as prepared per meal plan, actual costs will vary.

Ea

Salt, Pink HimalayanTsp1Lemon1WaterOz1

1/2

Nutrition FactsServing Size: As Prepared

Amount Per Serving

Total Net Carbs 0g

Nutrition Facts

Total Net Carbs 7g

Serving Size: As Prepared

Exogenous Ketones, Perfect Keto

Total Net Carbs 0gTotal Net Carbs

Amount Per Serving

Nutrition Facts

Amount Per Serving

Total Net Carbs 1g

Serving Size:

Calories 0

Total Fat

Total Fat 0g

Protein 0g

Calories 242 Calories 0

3

431 1/2

2

Flour, almondBaking PowderSalt, pink HimalayanRed Pepper (Cayenne) FlakesCheese, full fat mozzarella

Wash, rinse, then eat! That was easy :)

Bacon, slice

Amount Per ServingAmount Per Serving

Add the egg, mozzarella, parmesan, oregano, garlic and bacon to the mixture and whisk it

well.

4Distribute the mixture in a cupcake tin. Fill as many holes as you can, ensuring that each

hole is only 3/4 full.

Nutrition FactsServing Size: As Prepared

1/4


2Cover and cook for 10 minutes. Add the coconut oil and any sugar-free seasoning you

would like, such as pink salt, cumin, and oregano.

Egg Strawberries

Zucchini, MediumBeef, Ground (80/20)

1Exogenous ketones are one of the hottest products on the market right now. They will

make the transition quicker and easier. Get and stay in Ketosis FAST.

1Boil water, then gently drop eggs into water. Cook for 15 minutes, then immediately rinse

with cold water.

2

Cauliflower

In a medium pot, cook celery and cook over medium-low heat until soft (about 3 minutes).

Add water, asparagus, cauliflower, zucchini, and beef.

Asparagus StalkOil, Coconut (flavorless)

Celery Stalk

Bake for 20 minutes.

12 1/22 1/21 1/2

1/41/4

1

Nutrition Facts

Flaxseed meal

NOTE: You can batch make this before the week starts, simply multiply all quantities by 7

to get the full week amounts. Divide, freeze, microwave when ready.3

1

Cup

Ea

Ea

Coffee, low in mold toxinsOil, Brain Octane or MCTButter, unsalted grass-fed

Mix hot coffee, MCT Oil, and butter in a blender on high, for 20 seconds. Yo, don't just

shake the coffee, actually blend it. Trust me. Umm good.

2

Fish Oil, 2200 mgKeto Greens, 4000 mg

Ea

Yes, you can do this without supplements, however, they will make the transition quicker

and easier than without them, and will help with overall health.

11 1/2

1

1Ea

1/2

NOTE: If you like your coffee on the sweet side, you can add a little erythritol, stevia, or

xylitol.

Add the lemon to warm water then squeeze as much juice as you can from the lemon

directly into your cup. Stir until your arm falls off! 1

Monday

Ea

Ea

101

1

1

1

1

101/4

1

1

Vitamin D, 3000 - 5000 IU

1

Just kidding, we are not liable if your arm falls off. Just stir until salt is dissolved.

1

2

Ea

2

Cheese, parmesanEggOregano, ground

Oz

Ea

1 OzTbsp

Tbsp

1 3/44

Magnesium, 300-500 mgPotassium, 100-500 mg

Water

3g


Amount Per Serving

Total Net Carbs 8g


Amount Per Serving

Calories 545

Total Fat 46g

Total Net Carbs

Protein

11g

Protein 13g

Calories 1550

Total Fat 126g

Protein 85g

Calories 5

Total Fat

3

3

Tsp2

Oz

0g

Protein 0g

2

3

2

3 Tsp

Tsp

1 Ea1

2

1

1

11

Ea

1

1

Nutrition Facts


Amount Per Serving

Total Net Carbs 18g

Nutrition Facts

1

2

2

1 Cup1 Oz

Calories

1

2

1

Nutrition Facts

21/21/2

As Prepared

2 Tbsp

Tbsp

Tbsp3 Ea

Ea

Ea

601

Total Fat 45g

Protein 43g

0g

Protein 0g

Pinch22

Garlic, Chopped Clove

5

Tbsp

26g

Calories 158

Total Fat

0g

Total Fat 26g

Protein 3g

Preheat oven to 375°F.

2Cook slices of bacon then cut into pieces and set aside. Measure out the Flaxseed, almond

flour, baking powder, salt, and red pepper into a mixing bowl.

While a ketogenic diet can be very healthy if done correctly, there are still some vitamins

and minerals deficiencies of which we need to be mindful.

Lunch

Step Qty UOM Ingredient Directions

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Daily Total Wake Up Breakfast Supplements

Snack Dinner Pre-Workout

Keto Cocktail

Pitmaster Coffee


Ketosis Chili

Exogenous Ketones (optional)

Hard boiled eggs and Strawberries

Pizza Muffins

Two Separate Snacks, Eat Both

Protein 26g Protein 13g Protein 50g Protein 0g

Total Fat 46g Total Fat 11g Total Fat 61g Total Fat 0g

Total Net Carbs 8g Total Net Carbs 3g Total Net Carbs 17g Total Net Carbs 0g

Amount Per Serving Amount Per Serving Amount Per Serving Amount Per Serving

Calories 545 Calories 158 Calories 821 Calories 0

Nutrition Facts Nutrition Facts Nutrition Facts Nutrition FactsServing Size: As Prepared Serving Size: As Prepared Serving Size: As Prepared Serving Size: As Prepared







Exogenous ketones are one of the hottest products on the market right now. They will


4 1 Tbsp Sour cream, full fat

1 1 Ea Exogenous Ketones, Perfect Keto1

4 1 1/2 Tbsp Salsa, sugar free 4 1 Oz Cheese, cheddar full fat

4 1 Oz Jalapeno, pickled & sliced

1 1 Oz Cheese, cheddar full fat3 Saute until golden brown and cooked throughout, approximately 34 minutes each side.1 1/2 Tsp Cumin, ground

1 1/2 Tsp Garlic powder

4Top with salsa, and cheddar cheese, then place in broiler for about 1 minutes. Remove

and top with sour cream and slice of jalapeno.1 2 Oz Salsa, sugar free1 1 Oz Jalapeno, pickled & sliced

1 5 Oz Beef, ground (80/20)1

Combine in a medium bowl beef, egg, almond flour, salt, pepper, cheese, cumin, garlic

powder, salsa, and jalapenos.1 1 Ea Egg1 2 Tbsp Flour, almond

2 Thoroughly mix all together and hand press into 1-inch meatballs.1 1 Pinch Salt, pink Himalayan1 1 Pinch Pepper, ground

1 2 Ea Egg1

Boil water, then gently drop eggs into water. Cook for 15 minutes, then immediately rinse

with cold water. 2 1/4 Cup Strawberries

2 Wash, rinse, then eat! That was easy :)

1 3 Ea Asparagus Stalk3


to get the full week amounts. Divide, freeze, microwave when ready.2 1 1/2 Tbsp Oil, Coconut (flavorless)

1 1 1/2 Ea Celery Stalk1


Add water, asparagus, cauliflower, zucchini, and beef.1 1 3/4 Cup Water1 4 Oz Cauliflower


would like, such as pink salt, cumin, and oregano.1 1/2 Ea Zucchini, Medium1 4 Oz Beef, Ground (80/20)

1 1 Ea Magnesium, 300-500 mg1


and minerals deficiencies of which we need to be mindful.1 1 Ea Potassium, 100-500 mg1 1 Ea Vitamin D, 3000 - 5000 IU

2Yes, you can do this without supplements, however, they will make the transition quicker

and easier than without them, and will help with overall health.1 1 Ea Fish Oil, 2200 mg1 1 Ea Keto Greens, 4000 mg

1 10 Oz Coffee, low in mold toxins1


shake the coffee, actually blend it. Trust me. Umm good.1 1 Tbsp Oil, Brain Octane or MCT1 1 Tbsp Butter, unsalted grass-fed

2NOTE: If you like your coffee on the sweet side, you can add a little erythritol, stevia, or

xylitol.

Tuesday1 10 Oz Water

1Add the lemon to warm water then squeeze as much juice as you can from the lemon

directly into your cup. Stir until your arm falls off! 1 1/4 Ea Lemon1 1/2 Tsp Salt, Pink Himalayan

2 Just kidding, we are not liable if your arm falls off. Just stir until salt is dissolved.

Lunch

Step Qty. UOM Ingredient Directions



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Keto Cocktail

Pitmaster Coffee


Ketosis Chili



Loaded Nacho Meatballs


To get the full meal plan in the exact calorie target you need, sign up for a FREE Trial and you will get a complete

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0 0 0 0Amount Per Serving Amount Per Serving Amount Per Serving Amount Per Serving



Protein 84g Protein 0g Protein 3g Protein 0g0 0 0 0









3 3/4 Tsp Garlic powder5

Using medium-high heat place breast back in the pan and brown for 5 minutes on each

side until completely cooked. 3 1 Pinch Salt, pink Himalayan

2 1 Oz Cheese, cream (full fat)3

In a separate bowl place chicken breast and sprinkle with the chili powder, cumin, salt, and

garlic. Toss to evenly coat. 2 1 Oz Cheese, cheddar full fat3 5 Oz Chicken, breast

4Using a knife create a pocket in the chicken breast so that you can stuff the

pepper cheese mixture inside.3 3/4 Tsp Chili powder3 3/4 Tsp Cumin, ground

1 1 Tbsp Oil, olive1 In a skillet place your oil, peppers, and onion. Add salt and sauté until softened. 1 1/4 Ea Bell Pepper, Green

1 1/4 Ea Bell Pepper, Red

2Place the peppers and onion in a bowl and add cream cheese, and cheddar cheese. Mix

thoroughly and set to the side.1 1/8 Ea Onion, Medium1 1 Pinch Salt, pink Himalayan

1 2 Ea Egg1





















xylitol.

Wednesday1 10 Oz Water




Lunch




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Pitmaster Coffee


Ketosis Chili



Fajita Stuffed Chicken

Keto Cocktail





Get It Now!!

















4 1/2 Ea Avocado


4 1 3/4 Cup Spinach 4 1/2 Ea Cucumber, medium

4 1 Ea Egg, hardboiled

1 3/4 Tsp Salt / Pepper3

Cook bacon and chicken on the grill. If you do not have a grill you can pan fry as well, then

add bacon grease to the dressing.2 3/4 Ea Lemon2 3/4 Tsp Oregano, ground

4Place the spinach in a bowl and top with cucumber, hardboiled egg, chicken, bacon, and

avocado. Lightly drizzle the dressing over top and enjoy.3 3 Oz Chicken, breast3 3 1/2 Ea Bacon, slice

1 1 1/2 Tbsp Mayonnaise (avacado oil)1

Peel and crush the garlic placing it in a mason jar. Add the mayo, lemon juice, olive oil,

Brain Octane or MCT oil, and season with salt and pepper. 1 1 3/4 Tsp Mustard, dijon1 1 1/2 Tbsp Oil, olive

2 Squeeze the lemon in then add the oregano. Close the jar and shake.1 1 Tbsp Oil, Brain Octane or MCT1 3/4 Ea Garlic, chopped clove

1 2 Ea Egg1





















xylitol.

Thursday1 10 Oz Water




Lunch




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Pitmaster Coffee


Ketosis Chili



Keto Cobb Salad

Keto Cocktail





Get It Now!!


















2 1 Pinch Salt / Pepper3

Continue to cook the chops until they reach an internal temperature of 165F and remove

them from the pan.4 2 Tbsp Mayonnaise (avacado oil)4 1 Tsp Vinegar, balsamic

4Whisk together mayo and the vinegar and add to the remaining oil that sits in the pan.

This will create a thick sauce that is poured on top of the pork.

1 1/8 Ea Onion, Medium1

Preheat oven to 350F. In a large skillets sauté the onions and mushrooms using the oil

until they have wilted. 1 1/2 Cup Mushrooms, sliced1 2 Tbsp Oil, avocado

2Place the pork chops in the same pan and season each chop with garlic powder salt, and

pepper. Brown each side of the chop.2 5 Oz Pork chop, boneless2 1 Pinch Garlic powder

1 2 Ea Egg1





















xylitol.

Friday1 10 Oz Water




Lunch




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Pitmaster Coffee


Ketosis Chili



Fat Bomb Pork Chop

Keto Cocktail





Get It Now!!


















4 1 Tbsp Butter, unsalted grass-fed3

Squeeze the lime juice over the shrimp, once seasoned. Bake in the oven for 12 minutes.

Shrimp could also be grilled if you have access to a grill.4 1 Pinch Salt, pink Himalayan

4 Pan sear the asparagus in butter and salt, until tender. Around 5 minutes.

1 5 Oz Shrimp, frozen (uncooked)1

Defrost the shrimp if you’re using frozen. De-tail and de-vain them, then

preheat oven to 350°F.2 1/2 Ea Lime2 1 Tbsp Oil, olive

2Zest 1 whole lime. Add olive oil to grease a foiled baking sheet. Add shrimp and carefully

season them with chili powder and lime zest. 3 3/4 Tsp Chili powder4 8 Ea Asparagus stalk

1 2 Ea Egg1





















xylitol.

Saturday1 10 Oz Water




Lunch




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Pitmaster Coffee


Ketosis Chili



Chili Lime Shrimp

Keto Cocktail





Get It Now!!






0 0Amount Per Serving Amount Per Serving Amount Per Serving Amount Per Serving


Nutrition Facts Nutrition Facts Nutrition Facts Nutrition FactsServing Size: As Prepared Serving Size: As Prepared Serving Size: As Prepared Serving Size: As Prepared0 0

Protein 0g0 0 0 0



Protein 76g Protein 0g Protein 3g







5

If you have the time, you can cook this in a meat smoker at 250°F for about 2 hours, until

the internal temperature reaches 165°F

4 1 Pinch Chili powder3

Place the Cheese and spinach on top of the sausage and tightly roll it into a log. Transfer it

onto a cooling rack placed inside of a foil-lined baking pan.4 1 Pinch Salt / Pepper

4You can then season the outside of the weave with chili powder, salt and pepper. Bake for

50-60 minute or until internal temperature reaches 165°F.

1 4 1/2 Ea Bacon, slice1

Start off by preheating the oven to 400F. Interlace the bacon to create a 5x5 weave. Next

season weave with salt/pepper.1 1 Pinch Salt / Pepper2 3 Oz Sausage, hot

2Next, roll out sausage on a sheet of foil into a square shape. Place the sausage on to the

center of the bacon weave using the foil to assist with the transfer.3 1 Cup Spinach3 1 Oz Cheese, cheddar full fat

1 2 Ea Egg1





















xylitol.

Sunday1 10 Oz Water




Lunch




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Pitmaster Coffee


Ketosis Chili



Bacon Explosion

Keto Cocktail





Get It Now!!



Plan # Meal Plan For: 6/4 Through 6/10...Plan # Meal Summary Wake Up Breakfast Supplements Lunch...

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Transcript of Plan # Meal Plan For: 6/4 Through 6/10...Plan # Meal Summary Wake Up Breakfast Supplements Lunch...